Friday, February 20

Fresh Tuna Stir Fry for Two


I'm a big fan of stir fry, especially when I don't have a much time to cook. This is the tastiest, fastest way I know to get a vegetable rich dish, with plenty of protein and texture, on the table in half an hour.

I’ve started making this fresh one-pan-meal every week, usually Wednesdays when Ocado delivers my groceries. This allows me to use the fresh fish right away. You can go with any firm, steaky fish.  Sword fish works equally well, though I like tuna better. Halibut is excellent too, but too pricy in England.

What You Need

Your Choice of Greens: I usually go for Asian greens like Pak Choi, Bok Choi, Tat Soi but Tenderstem Broccoli, Baby Leeks or Salad Onions, Dark Green Cabbage, Chard, Kale, or the white cabbage known as Chinese Leaf works equally well. I also have made this with baby fennel - but it's not easy to come by and requires longer cooking time. Still, if you can find it, baby fennel is wonderful with fish.

You’ll want at least 24 ounces/600g of fresh, crispy vegetables. You can also buy bags of prepared stir fry vegetable combinations to suit your taste. Always get double the vegetables you think you need, as everything shrinks quite a bit when cooking.

Fresh boneless, skinless tuna loin - 12 ounces/300g

Soy Sauce - 2 tbs

*Wasabi Paste (Japanese Horseradish) 1 tsp

Walnuts, Peanuts or Sesame Seeds - 4 ounces/120g

Walnut, Peanut or Sesame Oil - 2 tbs

* Wasabi paste is potent stuff, but mixed with a bit of soy sauce and water before adding to your stir fry, neutralizes it. It especially compliments fresh tuna.

What You Do

Wash and chop your vegetables. Set aside.

Cut your fish into bite size pieces and set aside.

Mix soy sauce with Wasabi paste and a couple tablespoons of water. Set aside.

Heat wok or large, heavy bottom skillet over very high heat with 2 tbs of oil. I usually use walnut oil, but peanut and sesame also work well.

Stir fry vegetables over very high heat for four minutes. Add the fish. Stir fry a couple of minutes. Don’t overcook your fish. Add the soy sauce mixture. Stir thoroughly. Remove from heat. Pour into two large serving bowls. Garnish with nuts. Enjoy your Feast.


Ideas & Suggestions

If you’re a ginger or lemongrass lover, a bit of fresh grated ginger, or lemongrass, the last couple of minutes of cooking adds another layer of complexity to the dish.

If you like noodles, try something like Rice Udon Noodles, or Buckwheat Noodles.

Dried Seaweed, cut into ribbons with scissors, also makes a tasty topping, with or without the nuts. No need to cook, just use as a garnish.

Suggested beverages include Ginger Ale, Ginger Beer, Sake, Chardonnay, Sauvignon Blanc, or lager like Tiger Beer.







2 comments:

Tuisku's Teaching and Travel Tidbits said...

At the farmers market right now buying yhe ingredients. Can't wait to try it!

Marsha Coupé said...

What fun. The farmers market will have everything required, Ms. Tuisku, especially in California. Fuel for the woman with dancing feet. Buon Appetito!